Author: cfdavis

Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

The jump rope set today should be fast and easy; it’s just there to keep you moving and give you a little bit of extra practice before each lift. Keep the weight within a range that doesn’t require an extensive rest and setup after you jump rope. You should be able to put your rope down and get the weight onto your shoulders within a few seconds. Split jerks are fine if your shoulder mobility doesn’t allow for a secure push jerk.

Workout of the Day
For time:
21-15-9
Thruster
Pull Up (strict or kipping)
200 m run after each round (3 runs total, ending on a run)

14 minute time cap

Today’s workout is a follow-up to last Tuesday’s, as well as being a twist on an old benchmark. Scale your thrusters to take no more than 3 sets each round. Switch the pull ups out for banded pull ups or ring rows so that you’re able to get them done in 3-5 quick sets at most.

If there’s some precipitation during your workout, feel free to grab a machine!

standard: 75/55, run, row, or ski 200 m, or bike 500 m
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 3×3:00 on, 1:00 off

Skill
Tempo Back Squat: 6 sets of 3 reps
3 second descent, 3 second hold, full speed up, 3 seconds between reps
Target 65-70% of your max

Do your best to hold for a full 3 seconds in an engaged position with the crease of the hip level with the top of the knee. If you normally have a very deep squat and use a bit of a bounce to get out of the bottom, be aware that the tempo squats today will be significantly harder for you. Adjust your target weight down by 5 or 10 percent if that’s the case.

Remember to always use two spotters if you’re going for a heavy set. Never rely on a single spotter!

Workout of the Day
AMRAP in 12 minutes:
12 alternating dumbbell power snatches
12 goblet lunges

Today’s rounds are small enough that you’ll likely have a chance to hang onto your dumbbell between movements on several of them. Be sure that you’re planning some rest though, as 12 minutes is long enough to be an endurance test for even the most seasoned dumbbell slinger.
It’s easy to accidentally shorten your range of motion at the top of both of these movements. Focus on standing all the way up and getting tall as you work through the snatches and lunges.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (lower from the last snatch to the shoulder and then to the goblet position)
metcon: 6×1:20 on, 0:40 off

Workout of the Day
3 rounds:
2 minutes of wall walks
2 minutes of calories (row, bike, or ski)
2 minutes of ring dips
2 minutes to run 200 m (rest in the remainder of 2 minutes)

Focus on quality movement on your wall walks and ring dips rather than speed; if you’re looking to get some hard conditioning in, push the pace on the machine and the run. The run today serves a similar role to yesterday’s farmer’s carries, where moving faster will buy you more time to rest. Pick a run distance that you’re able to finish in a minute or less at a conversational pace

standard, rx, & sport: as written
metcon: 3×6:00 on, 2:00 off

Workout of the Day
4 rounds:
3 minutes to complete a 200 m farmer’s carry (rest in the remainder of the time)
3 minutes of:
20 step ups (switch at the top)
20 kettlebell deadlifts

You’ll have rest each round in this workout, but you’ll have to earn it by moving quickly on your carry prior to the step up/deadlift couplet. The step up/deadlift portion will be scored chief style; count your rounds and reps for each of the 3 minute AMRAPs, and add them all up at the end.

standard: carry 16/12 kg KB and 35/20 lb DB, 20/12″ box
rx: carry 24/16 kg KB and 50/35 lb DB, 24/20″ box
sport: carry 100/70 lb sandbag, deadlift 32/24 kg KB, 24/20″ box
metcon: 8×2:00 on, 1:00 off

Skill
Take 10 to 15 minutes to practice handstands. Below is a sequence of drills in roughly ascending order of difficulty. Check in with your coach if you’re not sure where to start or what to tackle next. Be safe, and have fun!

Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Cartwheel
Crow stand
Handstand walk
Freestanding handstand hold
Parallette handstand hold

Workout of the Day
AMRAP in 14 minutes:
40 crossovers
30 sit ups
20 overhead squats

We’re bookending this week with tough jump rope skills; many people have found crossovers easier with a drag rope, so give that a shot if you haven’t yet. If crossovers aren’t happening for you, scale to 60 single unders.

If you don’t have the flexibility for overhead squats, drop the bar down to a front squat. Otherwise, pick a weight that lets you finish your 20 reps in no more than 3 quick sets each round.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 7×1:30 on, 0:30 off

Skill
5 rounds:
30 seconds of sandbag cleans
30 seconds of push ups
1 minute of rest

With the clock on a 30 second timer, you’ll hit sandbag cleans for one interval, push ups for the next, and rest for two in a row. For large classes, stagger which station you’re starting on. Try to move quickly within your work interval, but don’t let either technique suffer because of a push for speed.

standard: 70/55
rx: 100/70
sport: 150/100, handstand push ups

Workout of the Day
For time:
40/30 cal
20 pull ups (strict or kipping)
40 wall balls
20 pull ups (strict or kipping)
400 m run

15 minute cap
In classes where machines need to be shared, group 2 will start 3 minutes late so that group 1 has time to finish their calories. Be sure to use a regular count-up clock so that group two doesn’t get stopped at group 1’s 15 minute cap.

Scale each segment of this workout to take no more than about 2-3 minutes.

standard: 12/8 lb ball
rx: 20/14 lb ball
sport: 30/20 lb ball, chest to bar pull ups
metcon: 3x:3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
AMRAP in 15 minutes:
10-20-30-40-50-60… etc
Kettlebell Hang Snatch
12 Burpee box jump overs after each round

For each round of kettlebell hang snatches, complete half the reps all on one arm before switching to the other for the second half of the reps. In the first round, for example, do 5 on your right and then 5 on your left. Settle in for a tough conditioning challenge. Folks that participated in the 2017 Open may recognize the DNA of this workout. The numbers, movements, and time domain may not be exactly the same, but the feeling will be familiar. Enjoy!

standard: 16/12 kg, 20/12 inches
rx and sport: 24/16 kg, 24/20 inches
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Hang clean plus clean (squat or power on both)

Then, 8 minutes to work on cleans at your own pace

Same format as yesterday, but for the clean. Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not be on an interval, so you’ll have time to rest longer between lifts if you’d like to get heavier. Newer lifters should take the chance to get feedback and specific drills to practice from their coach.

Workout of the Day
For time:
21-15-9
Power clean
Toes to bar
200 m run after each round (3 runs total)
14 minute time cap

Your power clean weight should have you right on the edge between wanting to stick with singles or hit some touch-and-go sets. If you don’t have full range of motion toes to bar, but still want to get some practice in, scale to a partial range of motion target for your toes (hip height, for example).

standard: 75/55, V ups
rx: 115/85
sport: 135/95
metcon: 4:00 on, 1:00 off, 4:00 on

Skill
EMOM for 5 minutes:
Hang snatch plus snatch (squat or power on both)

Then, 8 minutes to work on snatches at your own pace

Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not be on an interval, so you’ll have time to rest longer between lifts if you’d like to get heavier. Newer lifters should take the chance to get feedback and specific drills to practice from their coach.

Workout of the Day
AMRAP in 12 minutes:
6 front squats
6 overhead lunges
6 front squats
20 drag rope single unders
20 drag rope double unders
20 drag rope single unders

Scale your weight so that you can maintain 6 reps at a time throughout the 12 minutes. If you’re able to string the segments together, even better! If you’re feeling strong, try coming out of the 6th front squat into a thruster to directly transition the bar overhead and start your lunges.

The drag rope double under is a very tough movement, but avoid spending more than a minute per round on those twenty reps. Advanced jump ropers can try hitting the whole round of 20-20-20 unbroken.

standard: 65/45, regular jump rope (same skills and rep scheme)
rx: 95/65
sport: 115/85
metcon: 6×1:20 on, 0:40 off

Workout of the Day
AMRAP in 20 minutes:
10 strict pull ups
10 deadlifts
25 sit ups

Scale both your deadlifts and your pull ups so that you’re spending no more than about a minute to a minute and a half on each movement. It’s ok if your pull ups break down to singles, but the deadlifts shouldn’t take more than three sets to work through.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×3:00 on, 1:00 off